DICED LAMB

DICED LAMB CAN COME FROM ANY MUSCLE CUT HOWEVER IT IS TYPICALLY DICED SHOULDER; A DELICIOUSLY FLAVORFUL CUT OF LAMB THAT TRANSFORMS AN ECONOMICAL CUT INTO A MELTINGLY TENDER OPTION IN THE SLOW COOKER ALONGSIDE HEARTY SEASONAL VEGETABLES.

THE CUT

Diced lamb generally comes from the shoulder, a working muscle which makes it a less tender but a very flavourful part of the lamb nonetheless, making it the perfect cut suited to slow moist cooking methods.

HOW TO COOK

Remove your diced lamb shoulder from the refrigerator 30 minutes before cooking and preheat your oven. Heat a little oil in a large frying pan over a high heat. When hot, season the lamb with salt and pepper, and then fry in 2-3 batches until browned all over. Browning the meat first not only improves colour but also develops flavour. Transfer to a casserole dish. Add cubed seasonal vegetables. Pour stock or liquid over and mix gently to combine. Cover the dish with a lid (or 2 layers of tinfoil) and bake in the oven for 3½ - 4 hours. Remove from the oven and let it slightly cool. Taste and season as required. If using a slow cooker, cook on low for 8 hours or high for 6 hours. If the liquid needs thickening at the end of cooking, simmer in a saucepan with 2 teaspoons of cornflour with ¼ cup water.

NUTRIENT COMPOSITION

SHOULDER, BONED, RAW, LEAN (per 100g)

Energy (kJ)

595

Energy (kcal)

141

Protein (g)

20.2

Total Fat (g)

6.9

Saturated Fat (g)

2.1

Polyunsaturated Fat (g)

0.3

Omega 3 (g)

0.136

Monounsaturated Fat (g)

1.6

Cholesterol (mg)

57.6

Sodium (mg)

65

Iron (mg)

1.2

Zinc (mg)

3.8

Vitamin B12 (ug)

2.4

Vitamin D3 (ug)

0.04

25-OH Vitamin D3 (ug)

0.184

Selenium (ug)

3.3

Consider nutrition information of other ingredients added while cooking.Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.

EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)

EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults)

EXCELLENT SOURCE OF ZINC (contains at least 25% of the recommended daily intake for adults)

SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)